Category Archives : Injury Prevention

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Hip Extensions for Strong and Functional Glutes

Strong glutes are a candy for the eye. Functional glutes are even better—they keep our performance high and prevent possible future overuse injuries. You use your glutes in every step you take (when you push off and extend your leg behind your body). On the tennis court, you start, stop, change directions all the time, and in all those movements […]

Eat right: veggies, fruits, organic

Monster Walk Backward for Strong Hips

Monster Walk for Strong Hips to Prevent Injuries and Improve Performance

In tennis, you need to start quickly, accelerate, stop, change direction, load and unload your legs and hips and for all this you need to strengthen your feet, hips and core. The modern tennis with the open stance forehand causes the right hip (for the right-handed player) to absorb huge forces during the loading and unloading phase of the stroke […]


Release Tight Shoulders and Neck Pain with Upper Back Myofascial Release

Tight Shoulders and Neck? All athletes, high-level or fitness enthusiasts, often push their limits to the extreme. Playing on hard surfaces and the uneven nature of tennis where one side is used more than the other, makes it hard on your body. You need to spend as much time and effort—if not more—on recreating balance and health in your body […]


Many Fitness Uses of a Tennis Ball

Besides the obvious use of a tennis ball–moving it around the tennis court–you may also think of playing fetch with your dog, but do you know that you can use tennis balls for many beneficial exercises, such as grip strengthening, foot massage, trigger point release, or juggling to improve your hand-eye coordination? Tennis Ball Squeezes It is good to have […]


Flexible Hip Flexors and Healthy Feet will Improve your Tennis Fitness

Working on your tennis game, just as your fitness and health, is a life-long process. Make you sure you stay persistent and enjoy the process. I have just read and interesting philosophy from Jim Rohn (www.JimRohn.com) whom’s teachings I greatly admire. They are simple and powerful. His ant philosophy applies to life and our athletic endeavors. “I think everybody should […]


Refresh your toes with Pampered Toes

Fit and Healthy Feet for Better Tennis and Less Injuries

It’s All about the Feet Our feet have many nerve endings that collect data on pressure, temperature, and terrain if we are walking barefoot. Wearing shoes limits these inputs and the balance and mobility is less natural and can increase the risk of falls, ankle sprains, and other injuries. Lately, there has been a lot of movement toward minimalist footwear […]


Reconnect with your Glutes for Maximum Performance

Strong and beautiful glutes are pleasure for the eye. More so, functional glutes are crucial for proper function and maximum athletic performance. Many injuries and pains are attributed to dysfunction or even atrophy of the glutes. If a reduced activation or complete inhibition of the glutes happens, other muscle groups compensate and get overused. Over time, many problems such as […]

Strong sexy functional glutes

myofascial routine for tennis

Myofascial Release Routine to Prevent Overuse Injuries

All high-level athletes are pushing their limits to the extreme. For a tennis player, the uneven nature of the sport where one side is used more than the other in addition to training every day for hours, and frequently on hard surfaces, the body gets a lot of beating. If you want to remain healthy, you need to spend a […]


Self-Correct Misaligned Hips to Prevent Overuse Injuries

Injuries are not fun. They can sideline you from training for long time. The two kinds of injuries are acute and overuse injuries. Acute injuries happen when you fall, twist, or break something, or somebody or something hits you. Acute injuries are easy to notice, because they hurt, swell, or bleed, and you need an immediate medical attention. The other […]

Isometric hip alignment left leg

Cats and Dogs

Prevent Tight Neck and Painful Shoulders with Elbow Curls, Arm Circles and Cats-and-Dogs

Do you experience a tight neck and shoulders often and do you get tension headaches? Today’s lifestyle is “everything forward.” You sit at the desk with your shoulders, arms and head positioned forward, and with your lower and upper back rounded. The posture is similar while you drive your car: your shoulders, head, and arms forward, with rounded back. Then […]